Plan your training like a professional athlete
A structured 7-day periodized training planner for combat sports athletes. Includes MMA, boxing, BJJ, and wrestling cycles with deload weeks and competition prep built in. Used by competitive athletes to systematize their strength, conditioning, and skill work.
7-day blocks with structured volume progression. No guesswork — follow the plan.
Separate templates for MMA, boxing, BJJ, and wrestling. Each reflects the demands of that sport.
Built-in recovery weeks prevent overtraining. Train harder when it counts.
Pre-competition week template tapers volume while maintaining sharpness.
Here's exactly what a Day 2 workout looks like in the planner — straight from the Boxing cycle:
Warm-Up (15 min): Jump rope 3×3 min · Dynamic mobility — shoulders, hips, ankles · Shadowboxing 2×3 min
Conditioning Block A (20 min):
Boxing intervals — 4 min round on / 1 min rest × 5 rounds
Focus: punch output, head movement, defensive framing
Conditioning Block B (15 min):
Footwork circuits — ladder drills, cone sprints × 4 rounds
Focus: explosive first step, lateral speed
Finish (10 min):
Heavy bag combos — 2 min on / 30 sec rest × 4
Cool-down stretching
→ Each day in the planner includes warm-up, main session, and cool-down with exact round structures, rest intervals, and coaching cues. No guesswork.
Day 1: Skill Development — technique work at 70% intensity
Day 2: Conditioning — sport-specific energy system work
Day 3: Strength — compound lifts with combat-relevant patterns
Day 4: Rest or active recovery — mobility, movement, light cardio
Day 5: Sparring/rolling — live rounds at 80% intensity
Day 6: Conditioning — intervals, circuits, or sport-specific drills
Day 7: Full rest — sleep, nutrition, mental recovery
Competitive and recreational combat sports athletes who want structure. Coaches who need a ready-made planning system. Anyone who has been training without a plan and wants to progress faster.
The Complete Professional Bundle includes all 8 products — including the Combat Sports Training Planner you just browsed. You save $132 vs. buying individually.